Man’s best friend!
Warm-up
Coach’s choice
Pre WOD:
Prep the movements
WOD:
“Team of 3 Coffey”
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
For time:
Run 800 meters
75 Back squats (135,95)
75 Bench press (135,95)
Run 800 meters
60 Back squats (135,95)
60 Bench press (135,95)
Run 800 meters
45 Back squats (135,95)
45 Bench press (135,95)
Run 800 meters
3 Ring Muscle-ups or bar muscle ups
*Runs are done together
* 1 person works while the other rests on the back squat, bench press and muscle ups.
Option 2:
“Team of 3 Coffey”
For time:
Run 800 meters
75 Back squats (115,65)
75 Bench press (115,65)
Run 800 meters
60 Back squats (115,65)
60 Bench press (115,65)
Run 800 meters
45 Back squats (115,65)
45 Bench press (115,65)
Run 800 meters
3 chest to bar pull-ups
*Runs are done together
* 1 person works while the other rests on the back squat, bench press and chest to bar pull-ups.
Option 3:
For time:
“Teams of 3 Coffey”
For time:
Run 800 meters
50 Back squats (95,65)
50 Bench press (95,65)
Run 800 meters
35 Back squats (95,65)
35 Bench press (95,65)
Run 800 meters
25 Back squats (95,65)
25 Bench press (95,65)
Run 800 meters
3 Pull-ups
*Runs are done together
* 1 person works while the other rests on the back squat, bench press and chest to bar pull-ups.
Team of 2 perform these reps
Run 800 meters
50 Back squats
50 Bench press
Run 800 meters
35 Back squats
35 Bench press
Run 800 meters
25 Back squats
25 Bench press
Run 800 meters
2 Ring Muscle-ups
*Runs are done together
* 1 person works while the other rests on the back squat, bench press and muscle ups.
Post WOD
Banded pec stretch 2 minutes per side.
CFS Brief:
Perform a random act of kindness today!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
Team Coffey with Becka (The “Dottirs”): 38:53 | 75# Back Squat/Bench
50-40-30 Total Reps + 3 C2B Pull Ups Each
Lots of fun this morning honoring a hero and pushing ourselves through a challenging workout. Great to see teams working so well together. Thanks to both John and Hanna for keeping things moving and some well-timed few high fives 🙂 Give your partner(s) a hug today!
Hanna,John,Joe #85/135
1 bar changed up load between sets.
31:24 With Dave F
Dave rowed, I ran. Bar muscle ups to finish. 135#
3447
Team Coffey with Ken E. 35:37 80#/105 # Could of gone a little heavier – maybe #85 Ken felt maybe #115.
Ken did kipping pull ups and I did 2 strict pull ups.